Ten Ways to Lose Weight Without GLP-1s
So many people are successfully losing weight with these drugs. But what if you'd rather not take them?
I hope you all had a lovely Memorial Day, the official kick-off to summer, even though it didn’t feel quite like it on the East Coast. Brrrr…cold and rainy, but as I type this the sun is out, the birds are chirping and all feels right. You can never underestimate the power of a beautiful day (or a rainy one, either)!
When I first heard about GLP-1s a few years ago, I’ll admit that I was skeptical. Only a handful of people I knew took them, or admitted to taking them. And a “diet drug?” I’d lived through many, and the stories were always bad ones. Most of these drugs acted on your central nervous system, working as stimulants or metabolism boosters, and had pretty serious risks like addiction, cardiovascular disease and stroke.
By now, GLP-1s are practically ubiquitous. Recently, I saw someone who had lost a great deal of weight. When I commented on their weight loss, they said without a beat, “Oh, I’m taking the shots.”
I knew instantly what she was referring to.
It’s estimated that about one in eight U.S adults - that’s about 12 percent - currently take GLP-1 drugs like Mounjaro, Ozempic and Wegovy. An even greater percentage of the population - nearly 18 percent - has tried them. These drugs are especially common among women, and among adults ages 50-64.
A few years ago, I wrote for a company who was one of the first to sell GLP-1s online. I loved writing patient success stories, and interviewed dozens of people whose lives had drastically changed after losing a sizable amount of weight, some up to 200 pounds. Their stories were so inspiring and by the end of the interviews, I felt genuinely thrilled for them. They literally got back their lives; their restored confidence allowing them to live without pain, fatigue, shame and embarrassment.
GLP-1s work by mimicking a natural gut hormone that controls your blood sugar and appetite. They also slow digestion, and act on your brain’s satiety center to increase the feeling of fullness and decrease “food noise;” persistent, intrusive thoughts about food that inhabit your brain, overriding feelings of fullness and making healthy food choices difficult.
And yet, there are lots of people who would rather not take GLP-1s. The drugs are not for everyone. They can be very expensive, with high out-of-pocket costs. Some people suffer from persistent side effects like nausea, vomiting, bloating, diarrhea or constipation, or may fear a lifelong dependency or the return of weight or “food noise” once the drugs are stopped.
Even though so many people are successfully losing weight with GLP-1s, it’s still possible to accomplish weight loss without them. It takes a combination of advance planning, awareness, and education.
*Practice mindful eating. Remove distractions like the TV, your phone, or any type of reading. Allow yourself to experience and savor every bite.
*Get enough sleep. Lack of sleep decreases the satiety hormone leptin, and increases the hunger hormone, ghrelin.
*Ask yourself if you might be thirsty rather than hungry. It’s possible to confuse the two, especially if you’re mildly dehydrated, which can be mistaken for an urge to snack. Drink a glass of water and wait 15 minutes to determine your body’s real needs.
*Don’t restrict or skip meals. Your body needs consistent energy. Skipping meals or restricting foods can set you up for cravings, and usually for the wrong types of foods.
*Measure out your portions. This might mean eating on a smaller plate (the larger the plate, the more we will fill it), not eating straight from a bag or container, or actually weighing your food (many people have “portion distortion” and don’t realize they’re eating way more than a normal-size portion).
*Do as they do in Japan. It’s called “Hara Hachi Bu” and it means stop eating when you’re 80 percent full. It works because it takes your brain up to 30 minutes to register fullness. Eating too quickly can cause you to overeat before the message reaches your brain. And then…you’re uncomfortably stuffed.
*Focus on protein and fiber. They help stabilize blood sugar and keep you feeling full.
*Try two bites. Rather than shun a food you love, allow yourself two bites, enough to satisfy the craving. Restricting treats totally usually makes you feel resentful, and leads to cravings and eventual bingeing. Same goes for restrictive dieting (which is why it’s wise to include favorite and healthy foods, as well.)
*Ask yourself if you’re bored or acting out of routine. Some people eat for lack of something to do. Figure out if you have locations that trigger you to eat (for example, on the couch in front of the TV). If so, walk around, change your location, or drink something cold to snap you out of boredom eating.
*Brush and floss. For many people, it’s those hours left after dinner that trigger them to snack. Have one small treat, then march thyself to the bathroom and floss and brush your teeth. Works like a charm.